PDA

View Full Version : A Powerlifter_The Ultimate Strength Journal



littleman19
01-18-2009, 02:14 AM
ok after not posting a while and just getting my first meet in in over 2 years, I'm going to start a new journal. i'll guess i'll start with the meet.

USAPL, meet started at 9:00AM, IPF rules. Weighed in at 7:00AM in 148lb class (dropped from 157lb) after cutting out carbs from tuesday and salt thursday morning and water that afternoon. managed to get about 2000 caloriees in on Friday (mainly from butter, nuts, oatmeal, opticen and nitrean powder, and gatorade mix). After weighin in, lets just say i didn't take long for me to get back up in weight :drooling: five 1-liter pedialytes, 2 gallons of waters, 9 scoops opitcen, 6 scoops nitrean, 1 serving of results.

Squat:

1st-380 good

2nd-400 good (speed a bit slow so I didn't jump up too muh)

3rd-415 missed (great speed- flew up a lot faster than 400 but they said at the end before the "rack" command my left leg didn't lock out all the way)

Bench:

1st-245 miss (the sides of my tennis shoes flared up when i drove with my feet)

2nd-245 good (didn't push with my feet at all to make sure i was in the meet

3rd-255 good (easy, should have done more- i switched to my deadlift slippers so i got to drive with my legs without worrying about feet moving)

Deadlift:

1st-360 good (super easy, light opener- this was all i needed left to qualify for teen nationals this year)

2nd-415 miss (flew up so fast i shrugged the weight and my left knee bent a little bit after it locked out)

3rd-450 good (:hump: i'll post the video later)


ended up getting 2nd place. lost to this 22yr old raw lifter who squatted 440, benched 300 (i was simply in awe), and deadlifted 450.

Chris Rodgers
01-18-2009, 02:50 AM
Nice lifting mang! What single-ply gear did you use?

littleman19
01-18-2009, 01:28 PM
Nice lifting mang! What single-ply gear did you use?

thanks CR! I used a F6 shirt, a titan centurian suit and strangulator knee wraps. i actually got the suit and wraps in last Friday and did a light squat workout so i could try the gear at least once before the meet. the centurian is AMAZING and recommend it to everyone in single-ply federations.


here's the 450 deadlift:

DO0cVTcm--Y

littleman19
01-19-2009, 10:21 PM
Monday

Bench

45x20
95x5
135x2
165x2
195x2
215x2
235x2

DB Bench (Slight Incline)

55sx10
70sx6
85sx6
95sx4

DB Flys

3 sets of 15

Cable Tricep Ext

3 sets of 6

weighed abs

littleman19
01-19-2009, 10:31 PM
Goals until nationals:

--Start doing GPP (this doesn't mean cardio :p)
--More core work
--More shoulder work
--Squat 450
--Deadlift 500
--Work on benching without being able to lift my head (stupid IPF rules :bang:)
--See what's wrong with my upper back
--AVOID INJURIES!!!!

littleman19
01-24-2009, 03:53 PM
Saturday

Squat (centurian suit)

135x8
225x5
315x1
355x1
add wraps
405x1
440x1 (PR as CR would say, saucy :p)

Deadlift (wasn't planning on doing these. one of my friends at the gym made me. this is why i need a lifting partner, they push you. only thing is neither of us brought any chalk or anything)

225x2
315x1
385x1
445x1
500xmiss (eek got about 3'in of the ground before it slipped haha)

done. upper trap is still painful. squat doesn't hurt it because i rest he bar so low and i'm so tight on deadlift, i don't feel anything lol. made a doctor's appointment for monday to check it out.

littleman19
01-27-2009, 06:36 PM
Tuesday

Track Practice--Ugh discus wears me out

Bench (mini's doubled)

45x20
95x3
115x3
135x3 x 2
145x3 x 6
170x1
185x1
200x1 (geww this was ridiculously hard to lock out)
bands off
145x31

Kaz Press

135x6
165x3
165x3
165x3

Pressdown

1 set of 15

Military Press

115x8
135x6
135x5

DB Lateral and Front Raises

3 sets of 6 of each (no rest)

Rotator Cuff Stuff

done, lifting after track is not the best idea, but i have practice everyday so i kind of have too. went to the doc yesterday and found out i stressed a point in my back were a lot of muscles meet. he said i'm ok to continue training, i just need to go get 2-3 weeks of deep tissue messages which sounds good to me :nod:

fooz
01-28-2009, 11:20 AM
nice to see you back in here... really strong at 148 man. props.

littleman19
01-29-2009, 06:13 PM
Thursday

Box Squat (suit on-straps down, light bands-added ~80lb at the top, ~1" below parallel)

warm-up
225x2 x 2
245x2 x 8

suit off

Front Squat

225x17 (ahhh the burn :eek:)

Pull Through

85x10 x 2

Seated Cable Row

160x8
160x7
160x7
120x a lot

Precher Curls (grrr i hate biceps)

75x10
85x8
95x5
75x6 (long pause and squeeze at the top)

littleman19
01-31-2009, 07:27 PM
Saturday

Bench

45x20
95x3
135x3
175x3
215x1
235x1
255x1 (smooth, solid rep)

Skull Crushers

120x5
120x5

Pushdown

75x12

DB Upright Rows

40sx15
40sx15

DB Shrugs

60sx20
70sx20

done. crazy day. last night went to a concert, danced a good 3 hours, and went to bed at 2:00am. got up at 6:00am to drive to a math competition for 9:00. our team took first, i know i'm a geek. oh and we only had 1 asain :p all my meals were nitrean and opticen besides breakfast. got back home about 5:00pm, grabbed my stuff and rushed to the gym. got there 30min before it closed so my workout was super rushed. overall, i happy with the workout under the circumstances. i think i'm going to start the 30lbs in 30 days routine again some time soon because it worked very well the first time. i dont know when though, we'll see.

littleman19
02-01-2009, 06:45 PM
Sunday

Rack Pull (3'in off ground, just above mid-shins)

135x5
185x3
275x1
365x1
425x1
475x1
525x1 (PR :eek: my hip flexors)

DB Shoulder Press

40sx10
55sx10
65sx10
75sx8 (PR wooh shoulders felt strong today)

DB Lateral Raises transition into Front Raises-non stop action for 3 sets ;)

25sx10
25sx8
25sx6

Cuban Press

30x15
30x15

littleman19
02-03-2009, 06:27 PM
Tuesday

Bench (mini's doubled)

45x20
95x3
135x3
155x3 x 9
mini's off
135x20
145x20

Weighted Dips

bwx10
bw+80x5
bwx100x10 (PR)

Pressdown

75x17 (ahhh the burn)

Upright Rows

85x20
85x20
85x16

Cable Row

160x6
145x10
120x15

DB High Shrugs

70sx20
70sx20
70sx20

done. i'm sick and it sucks. workout still went well though, just had to blow my nose and cough a lot.

littleman19
02-04-2009, 06:00 PM
Wednesday

BB Military Press

45x20
95x5
115x5
135x5
145x7

Alternating DB Arnold Press

45sx10 (each arm)
55sx10
60sx10

DB Cuban Press

20sx10 x3

BB Front Raises

45x10 x3

H-Rolls

25sx15 x 2

littleman19
02-07-2009, 01:54 PM
Saturday

so i'm sick and have the flu. sucks. i'm doing better than yesterday but still feel like ****. for being sick, i was happy with the workout.

Floor Press

135x3
185x3
215x3
245x2
260x2

Bench

185x16

Rock and Roll

50sx15
60sx10
60sx10
60sx10
60sx10

Seated Cable Row

160x8
160x7

Close-grip Pulldown

205x10
205x10

littleman19
02-08-2009, 05:09 PM
Sunday


Squat (belt)

135x5
225x3
285x3
315x5
315x4
315x4

ab work

done. fck the flu :bang:

littleman19
02-10-2009, 08:01 PM
Tuesday

Bench (monster mini's doubled)

45x20
95x3
105x3 x 9
bands off
155x25

Weighted Dips

bwx10
bw+80x6
bw+105x8

Frenchies (Big Drop Set)

25sx10
20sx8
15sx12

Lateral and Front Raises

25s x 12 (Lateral) x 8 (Front)
25s x 8 (Lateral) x 6 (Front)
20s x 12 (Lateral) x 5 (Front)

littleman19
02-11-2009, 07:09 PM
Wednesday

Deadlift (belt)

135x5
225x3
315x1
385x1
455x1 (PR)

Power Clean

135x2
155x1
175x1
195x1
210x1

Pull Through

70x10
85x10
95x10

Seated Cable Row (sticking with these until my trap heals up)

160x8
160x8
160x8

DB High Pull

70sx15
70sx15
70sx12

ab work

Done. Woohh!!! 455 is a huge raw PR for me! i can't wait to max out in a suit when i'm fresh. 500 here i come baby :evillaugh:

littleman19
02-14-2009, 03:06 PM
Saturday

Bench

45x20
95x5
135x3
165x3
195x3

F6 on (practicing IPF rules, head down, feet flat, butt glued to the bench)

225x1 (wooh lightest weight i've ever touched)
255x1
275x1
280x1

shirt off

225x5

Rock and Rolls

55sx12
55sx12
55sx12
55sx11

Military Press

95x6
115x5
145x5
145x3

High pulls

70sx15
70sx15
70sx15

littleman19
02-15-2009, 01:44 PM
Sunday

Squat (centurion squat suit)

135x5
225x5
275x2
315x2
355x1
add knee wraps
405x1
455x1 (PR- damn i need a monolift, walking this out was the hardest part)

suit off

Front Squat

135x5
225x19 (PR :hump: baby making )

Pull throughs

70x10
90x10
90x10

Chest Supported Row

3 sets of 8

Cuban Press

3 sets of 20

littleman19
02-17-2009, 06:18 PM
Tuesday

Close-Grip Bench

warm-up
205x4
215x3
215x3

DB Bench on Slight Incline

75x6
85x8
85x8

Weighted Dips

60x10
100x8

Power Clean

135x1
155x1
185x1
205x1
225xmiss (ahh got under it but leaned forward and lost it)

done. kind of a deload workout besides the power clean. didn't feel like pulling out the bands for speed bench.

littleman19
02-21-2009, 06:06 PM
Saturday

wow. i am beat. went to a mardi gras ball thursday night from 7pm-4am. only got two hours of sleep before i had to drive to school. some friends from Michigan came over late last night to stay with us for the week so went to bed late again and had to get up early. ate breakfast and went to a mardi gras parade for 6 hours :alcoholic:. didn't eat anything during the parade. wolfed down a gigantic burrito and a few shakes afterwords and headed to the gym tired as hell and very out of it. surprisingly got some good work done.


Bench

45x20
95x5
135x3
175x3
205x2
225x2
245x2
250x2

DB Bench

70sx26

Rock and Roll

55sx12 x 3

Shoulder Circuit (3 sets, no rest)

Military Press: 95x20
DB Lateral Raises: 25sx10
Plate Raises: 45x15

littleman19
02-22-2009, 02:32 PM
Sunday

I FOUND A POWERLIFTING GYM!!!!!!!!!!!!!! Only 15 min from my house too. Sketchiest place ever. It's the best! Four multi-purpose squat racks, two benchs, two deadlift platforms, various bands and chains lining the walling, dumbbells, chest supported row machine, lat-pulldown machien AND chalk (christ, i know!). Lifted with one dude training for the Arnold (watched him deadlift 583 effortlessly), another guy training for nationals (watched him squat 450 raw for a few reps), one of the LSU lifting coaches, and a girl who lifted for LSU. These guys are freaking awesome! They were helping me out left and right, correcting my form and pointing things out. Hopefully, I'll bench with them Tuesday and they'll tear my bench apart.

Deadlift (Centurion Suit on)

225x5
315x1
375x1
straps up
415x1
455x1
500x1 (PR wooh!! hell ya :hump:)
515xmiss (gahh, got it up right passed my knees but slowed down and missed the lockout :bang:. Guy told me the bar was too far in front of me as the result of my knees being too far in front and suggested that i point my toes out more)

Squat

225x5
315x3
315x8 (guy taught me to pull my hands in more and put the bar lower on my back...wow, started flying up effortlessly. could have gotten for like 6 more reps)
365x5 (guy had me working on form)
405x1 (dude had me try slightly narrower stance. not as strong as my wide stance)
405x1 (switched back to my regular stance. flew up! I can't wait till I max out!)

suit off

Reverse hyper (kinda. these guys made a reverse hyper machine. i've tried one before and this isn't as sound but it still fried my back)

50x10
140x10
190x6

Lat-Pulldowns (curl grip)

180x10
180x10
180x10

littleman19
02-24-2009, 06:50 PM
Tuesday

Bench (90lb of chains total, three 15lb chains on each side)

warm-up
145x3 x 6
155x3 x 2
165x1 (paused)
185x1 (paused- ME attempt :p squeezed it out at the top)
chains off
185x17

Rock and Rolls

50sx12
60sx12
60sx12
60sx12

Clean and Jerk

135x1
155x1
175x1
195x1 (elbow started hurting after this one so i stopped)

DB Shrugs

80sx15
80sx15
80sx15

littleman19
02-26-2009, 07:07 PM
Thursday

Chain Box Squat (suit on straps down, 1"in below parallel, 130lb of chains total)

135x2 x 3
185x2 x 3
225x2 x 5 (nice and light :clown:)
chains off
315x3
405x1

1-arm DB Rows

80x10
100x12
100x12
100x12
100x15

Weighted Chins

45lbx7
45lbx5

ab work

littleman19
02-28-2009, 01:43 PM
Ahhhhh my left bicep and elbow :bash: took a deload day. pretty sure i strained 'em trying to pull my hands in and put the bar lower on my back for squat. it helps a lot for the actual squat but kills my arms. i think i might just do it for max attempts for now on.

Saturday

Deload Bench

45x20
95x5
135x3
165x3
185x2
205x2
225x2

Pressdown

50x20
70x12
70x12
70x12

done. gahh the pain. going to take it easy and feel out the pain the rest of the week.

littleman19
03-04-2009, 02:42 AM
Tuesday

Bench

45x20
95x5
135x3
155x3 x 3
185x3 x 8
185x18 (PR?)

Kaz Press

155x9
155x6
155x4 (haha it's amazing how fast these kill your triceps)

Pressdown

1 set of 10

DB Shoulder Press

55sx6
65sx6 (epic fail lol, took to much energy getting the first one up)

DB Alternating Military Press

50sx12 (each arm)

DB Shrugs

75x10 x 3

Quick bicep stuff and ab work

littleman19
03-05-2009, 07:01 PM
Thursday

Squat (centurion on)

45x10
135x5
225x3
275x3

straps up

315x1

belt on

375x1
405x1

add wraps

455x1 (tied PR, buried it)
500x1 (blew this **** up :clap:, a bit high though because spotter called me up early. i don't know think you can really hear anything in the video because the sound on my phone sucks. hopefully, shouldn't be a problem getting depth next time)

Pull throughs

80x10
90x10
90x10

1-arm DB Rows

80x6
105x8
105x8
105x8

8wDvTR9mvMk

littleman19
03-08-2009, 07:44 PM
Sunday

Deadlift (centurion suit on)

135x5
225x3
315x1
365x1
415x1
465x1
525x1 (PR!!! This beats the national meet record for 148lb 17yr olds. Looking forward to doing it at teen nationals in June)

done. had to go to ballet pratice afterwords. have a preformance wednesday.

littleman19
03-10-2009, 09:58 PM
workout from yesterday. left elbow is a bit strained from the new way i'm squatting with my hands in. really hindered my workout. couldn't really explode on bench, had to go slow so i didn't have any pain.

Tuesday

Bench

45x20
95x5
135x5
165x3
205x2
225x3
225x4
225x3

DB Bench

60sx30

BB Military Press

115x10
125x10
125x10
125x10

DB High pulls

70sx15
70sx15
70sx12

littleman19
03-12-2009, 07:27 PM
Thursday

Box Squat (light bands choked a few times ~120 at the top, ~70 at the bottom, 1.5"in above parallel- working on lockout and holding heavier weight. used my wide grip on the bar to let my elbows rest up)

warm-up
135x2
225x2
275x2 (add belt)
315x2
365x2
405x2 (omg :eek: heavy as hell. most weight i've ever had on my back)

Pull-throughs

80x10
80x10
80x10

done. track meet tomorrow. one the variety A team 4x100m relay... somehow :hump:

littleman19
03-14-2009, 07:03 PM
Track meet yesterday. It was fun. My team ran the 4x100 in 46s and got 3rd. Elbow is still bothering me but not as bad as last week.

Saturday

Reverse Band Bench (light bands hanging until ~4"in off chest. ~20lb off the bottom. just did this to take some pressure off my elbow)

warm-up
225x2
255x2
260x2

bands off

185x9 (close-grip)

Pushdown

2 sets of 10

Cable Row

160x8
160x8
160x8

BB Military Press

95x8
125x13

littleman19
03-15-2009, 06:31 PM
Sunday

Deadlift (centurion suit on-supposed to do reverse-band deadlift but couldn't get a rack)

135x5
225x3
315x1
365x1
405x1

decided here i'd experiment with knee-wraps since i've always wanted to

455x1 (easy up but i felt unstable during the lift and a bit unbalanced.)

535xmiss (nope. getting down was easy and the knee wraps helped me right off the floor but then everything went down hill. i always lean forward a bit at the beginning of a deadlift and the knee wraps sprung me forward when i did this. so the weight got way in front of me. couldn't balance myself or pull back so i just fell forward, not able to catch myself because my legs were kept straight by the wraps. don't think i'll be using wraps on the deadlift any time soon. glad i tried though so i won't think about it anymore.

Squat

225x6
315x15 (challenged by a dude earlier in the week to do 315 for reps. my legs were on fire at the end)

suit-off

H-rolls

3 sets of 10

DB High Pulls

70sx10
70sx10
70sx10

ab work

littleman19
03-17-2009, 07:07 PM
elbow's doing a lot better. still being careful with it though.

Tuesday

Bench

45x20
95x5
135x3 x 3
155x3 x 6
185x3 x 2

Slight Incline DB Bench

60sx26

Rock and rolls

50sx10
60sx10
60sx10

DB military press

50sx6
60sx6
70sx6

DB lateral raises, front raises, and bicep stuff

littleman19
03-21-2009, 01:31 PM
Saturday

Bench (lifting in APF meet so i got to practice lifting my head off the bench)

45x15
95x5
135x3
165x3
205x1

F6 on

245x1 (touch)
275x1 (paused-touch)
295x1 (paused-touch)

shirt off

185x17

Rock and Rolls

55sx15
60sx12
60sx12

Pressdown

1 set of 10

BB Military Press

95x5
115x3
135x3
155x3

Light Bicep Stuff

done. good workout. elbow's feeling a lot better. i found out wednesday that the APF High School National Meet is only 30 minutes away from me and 2 weeks away on Sunday, April 5. Called the guy running the meet who happens to be Gary Frank, president of the APF (first dude to ever total 2800), and now i'm in the meet. lot of good things about APF 1) single-ply gear for high-school so don't have to worry about that 2) early weigh-in 6pm the day before so i don't have to cut weight till 2 hours before the competition 3) get to lift my head up during the bench 4) mono-racks for squat!! wooohhh!! don't have to worry about walking 500+ out! tomorrow i'll do my last heavy squat session and figure out an opener. Gary said there's going to be 280+ male lifters so there should be a little competition. i'm excited :evillaugh:

littleman19
04-05-2009, 10:00 PM
Competed in the APF High School National Meet @148lb in IPF gear. I won :strong:. Did well in squat and bench, but ****ed up in deadlift. pulled something between my butt and hamstring during warm-ups so didn't have the best deadlift day. i was surprised how competitive the meet was. got to lift in the same flight as the two-time-teen-world-champion in the 165lb weight class. kid was a junior (17 years old), squatted 670 EASY (heard people talking about him squatting 730+ in practice), benched 484 (I couldn't believe it. and this was his opener. he barely missed his next two attempts at 523. ridiculous. ) and deadlifted 557lb (mk so not as impressive, but still very good). the kid has all the world records, but he's also the nicest guy ever. talked to him a good bit. has been training under his dad following a westside barbell routine since he was 11 years old, so ya. mk so here's how i did

Squat

451- good, easy

501- good. solid, but hard

518- miss. lost tightness in the bottom

Bench

235- miss, i shot it up so fast the bar flew forward and i lost control of it

250- good, but bad groove

281- good, really easy, up smooth. should have done 300

Deadlift

450- miss, ahh the pain. let the bar get in front

450- good, big relief that i didn't bomb.

490- miss, got it all the way up and fell forward like an idiot. i blame it on whatever i pulled. kinda pissed because this would have been the 17yr old 148lb APF national record. bumper.

Chris Rodgers
04-05-2009, 10:06 PM
Wow great job man!

Was the other kid Jordan Dunn? That kids a freak!!

littleman19
04-08-2009, 06:41 PM
Wow great job man!

Was the other kid Jordan Dunn? That kids a freak!!

thanks CR. yup, that's the kid. he's amazing. it's sick.

littleman19
05-17-2009, 05:15 PM
hmmm it's been a while. been busy with school and stuff but still been lifting. finished all my exams and graduated friday. lots of parties :alcoholic: haha. hit 245x4 raw bench yesterday and 550 deadlift today :clap: 600 here i come!

littleman19
05-17-2009, 11:49 PM
some pics from the other day. bodyweight is still ~157

http://img196.imageshack.us/img196/8061/sspx1056.jpg

http://img196.imageshack.us/img196/7007/sspx1057.jpg

http://img200.imageshack.us/img200/1253/sspx1065.jpg

littleman19
05-21-2009, 11:16 PM
Tuesday

Bench

warm-up
225x7
225x6

Weighted Dips

90x8
90x6

Barbell Military Press

135x8
135x8

littleman19
05-21-2009, 11:22 PM
Wednesday

Squat (suit on)

warm-up
315x2
365x1
begin wrapping knees
455x1
520x1 (PR-destroyed it! walking this out was a bitch...i need a monorack)


Thursday

T-bar Rows

warm-up
205x8 x 5

Barbell Rows

155x8 x 3

Shoulder, Rotator Cuff, and Bicep stuff

littleman19
05-29-2009, 04:47 PM
Leaving on a week long cruise to the Bahamas and Keywest tomorrow. Decided to do an intense, full body workout today.

Friday

Deadlift (suit on)

225x3
315x1
365x1
435x1
495x1
560x1 (PR-kind of. got it up and started to lose balance at the top so i threw the weight forward before i dropped it on my toes. i'll post video later)

Squat

225x5
315x21 (:drooling:)

suit off


Bench

135x3
165x3
205x1
235x1
255x1
270xmiss
185x18

Tricep, Shoulder, Back, and Bicep stuff

littleman19
05-29-2009, 05:14 PM
QilzST1nQ0s

littleman19
06-11-2009, 11:30 PM
hmm so i've definitely been slacking with the journal since the cruise.

Thursday

Box Squat (~1.5" above parallel)

135x5
225x5
315x3

suit on

405x2
495x1
545x1
585x1 (gewhhh this was heavy, grinded it out)

Deadlift

225x1
315x1
405x1
500x2

suit off

Cable Row

180x6
180x6
160x10

littleman19
06-13-2009, 02:28 PM
Saturday- Bench assistance/LOTS of dumbbell work

DB Bench

40sx10
60sx10
70sx10
85x10
100x8
70sxfailure (lost count)

DB Shoulder Press

55sx8
70sx8
70sx8

Tate Presses supersetted w/ light tricep pressdowns

50sx8 / 30x10
50sx8 / 30x10
50sx8 / 30x10

Bent-over (Rear-Delt) Lateral Raises

25sx10
25sx10
25sx10

Lateral Raises supersetted with Frontal Plate Raises

25sx12 / 45x15
25sx12 / 45x15
20sx15 / 45x15

littleman19
06-14-2009, 03:45 PM
Sunday

Reverse Band Squat (Light bands- bands were stretched about 2'in at top of the lift. ~20lb off the top and ~90lb off the bottom)

suit on

warm-up
405x1
455x1
495x1
545x1

suit off

Face-Pulls

160x8
160x8
160x8

Close-Grip Pulldowns

200x10
200x10

High Pulls

70sx15
70sx15

Hung from pull-up bar for ~3 minutes widening out grip 4 times

littleman19
06-16-2009, 04:55 PM
Tuesday

Speed Bench (mini's doubled)

45x20
95x5
135x3 x 2
145x3 x 2
155x3 x 2
165x3
185x1
200x1

DB Incline

80sx5 x 4
80sx8

Kaz Press

135x5
155x6
155x6
155x6

DB Pullovers

70x6
85x6
100x6

V-Bar Pressdown (bottom-half of movement)

70x8
70x8
50x15

Barbell Row and Mini-Band Pull Aparts

155x10 / 8 pull aparts
155x10 / 8 pull aparts
155x10 / 8 pull aparts

Bent Over DB Lateral Raises

25sx10
25sx10
25sx10

littleman19
06-18-2009, 05:32 PM
Thursday

Rack Pulls (right below knees)

135x5
225x3
315x2
405x1 (add belt)
495x1
545x1
625x1 (PR)

Pull-throughs

80x10
95x8
95x8

Hypers (pulling back purple band)

x15
x15
x15 (:eek: gahhh my lower back!)

Purple Band leg curls

x10 each leg
x10 each leg

GRAVITY BOOTS!!!! (got them in today)

ab work and hanging for 5 min

littleman19
06-20-2009, 12:18 PM
Saturday

1-board Bench

45x20
95x5
135x3
165x3
195x3
225x2
255x2
275x1
290x1 (PR)

no boards

245x3 (or 4?? can't remember)

Close-Grip Incline

165x8
165x8
165x8
165x10

1-arm DB Rows

100x8 x 4 each arm

Face-pulls

170x8 x 4

Close-Grip Pulldown

200x10 x 2

Rear-Delt Raises

25sx12
25sx12
25sx12

Cuban Press

30x15
40x10
40x8

littleman19
06-22-2009, 09:19 PM
Monday

traveled to hardcore barbell today to lift with gary frank. had a blast. the lifters made fun of my lifting gear from my belt, to my squat suit, to my wraps. gary's planning on fixing up my gear and my technique and getting my total up to 1500+ for the AWPC meet in Chicago on Aug 1. we'll see what happens. going back thursday to bench.

Squat (suit on)

135x5
225x5
315x3
365x2 (add belt)
415x1
465x1
515x1 (add wraps)
550x1 (PR)

Deadlift

225x2
315x1
365x1
425x1
495x1 (flew up)
565xmiss (gassed. wanted to go for a 5lb PR- only got it 3'in off the ground)

littleman19
06-23-2009, 04:27 PM
Tuesday


Lat Pulldown

120x10
150x10
180x12 x 3

Barbell row

135x10
155x12 x 3 (3 grips- wide, med, narrow)

High Pulls (with 3 sec squeeze at top)

65x8 x 5

bicep stuff

littleman19
06-26-2009, 12:10 AM
wow. learned a lot today at Hardcore Barbell with Gary Frank. had a lot of fun too. found out how loose my shirt, how i was wearing it wrong, and how much an open back helps. we did everything in kilo's so i'm just just rounding everything they told me. i swear they were just throwing random weights on their haha. they just kept adding more.

Bench

45x10
95x10
155x5
190x5
230x1

(put on F6 with newly cut back)

265x1 (1'in from touching- wow, they torked stuff, and lowered the sleeves and it was completely different)
310x1 (killed it)
330x1 (touch PR +15)

(tried single-ply inzer shirt that was the school's that Gary coaches at so he couldn't cut open the back but this shirt was ridiculously tight and gave so much more support. i could barely pull my arms out enough to put my pinkies on the rings)

355xmiss (completely different ball game in the new shirt. had to bring the bar down almost to my balls haha. felt like i was going to dump it so i told them to take it)

330x1 (~3 board press- no where near touching, just trying to get used to the shirt)

355x1 (~2 board height- very smooth this time. a lot easier to bring down, didn't feel like i was going to dump the weight. gary and the other lifters were excited. think i'm going to hit some big numbers soon once i figure this gear stuff out)

littleman19
06-26-2009, 05:15 PM
Friday

Box Squats (centurion suit- light bands, 1" above parallel)

warm-up
315x2 x 8 (great speed on all sets)

Pullthroughs

90x10 x 3

Light Band Leg Curls

2 sets of 10 each leg

Wide-Grip Rows

140x8 x 2 (working on tucking elbows)

Close-Grip Row

180x8

littleman19
06-29-2009, 12:19 AM
Sunday

Bench (mini's doubled)

135x3 x 12

Decline Bench (med-grip)

225x8 x 3

DB Shoulder Press

60sx8
70sx7 x 3

Tricep Pressdown

6 sets of 10

Circuit: Lateral Raises / Rear-delt Raises / H-Rolls

25sx12 each exercise x 3 sets (1 min rest between sets)

littleman19
06-29-2009, 11:04 PM
Monday

Squat

135x8
225x5

add briefs (tight :eek:)

225x5
315x1

add centurion (first time with briefs under suit- so freaken tight i could barely quarter squat)

405xmiss (wow completely different ball game. suit just locked up at bottom and spotter had to grab me. they told me i had to sit back more and kept my chest up otherwise the same thing will happen everytime)

405x1 (2" high but better)

add knee wraps

530x1 (eek buckled forward at bottom like before but managed to fight back into the grove and get it up)

575x WAY TOO HIGH (only went down like 3"in- i wasn't patient and shot back up when the suit wanted to go back up)

575x1 (PR!! Broke parallel- just kept sitting back and letting the weight bring me down till i got the up command than i fought it up)

briefs off- just suit

Deadlift (i was about to pass out but Gary wanted me to deadlift)

225x2
315x1
405x1
495x1
550xmiss (missed the lockout- just dead tired)

littleman19
07-16-2009, 11:12 PM
got back Sunday from a 2 week vacation in Atlanta and California. got a few random, gear-free workouts in. went in to hardcore barbell monday to squat and today to bench. decided i'm going to use all single-ply gear (no briefs either) for the AWPC meet in 2 weeks.

Monday

Squat (centurion on)

warm-up
365x1
405x1
500x1 (add knee wraps- meet opener)
555x1 (PR- leaned forward and miss grooved at the bottom but still managed to get it up)

Deadlift

225x1
315x1
405x1
495xmiss (on slippery platform, feet slid out under the weights and i had to put it down slowly on my toes before i ended up doing a split. tweaked something in my upper, inner thigh. iced it that night and have been doing heat and resting it since. should be good for next monday to do my openers and definitely good for the meet)


Thursday

Bench

warm-up

put on loose f6 (w/ cut open back)

265x1
310xmiss (miss grooved)
310x1 (followed commands-good)

put on insanely tight rageX (closed back) that i tried for the first time 3 weeks ago

354x1 (2 inches from touching)
354x1 (PR-touch baby!!)

littleman19
07-20-2009, 10:09 PM
Monday

Squat (last heavy squat before meet)

145x5
235x5

centurion on

325x3
415x5

add knee wraps

505x1
555x1
575x1 (PR+20- smoked! ~600 is possible for the meet)

Deadlift

265x1
265x1
355x1
445x1 (easy but started to feel it slightly again in my groin so stopped here)

Less than two weeks out from the meet. AWPC August 1 in Chicago. Will know Thursday what my Bench attempts will be but here's what I'm going for right now. It'd be AMAZING if I got all the teen AND open AWPC records.

Squat

500
565 (teen WR)
605 (open WR)

Bench

280
300 (teen WR)
320
360 (4th Attempt in new shirt- open WR. might just make it my 3rd attempt)

Deadlift

450
500 (teen WR)
545 (open WR)

brihead301
07-21-2009, 06:59 AM
[B]Monday

Squat

500
565 (teen WR)
605 (open WR)

Bench

280
300 (teen WR)
320
360 (4th Attempt in new shirt- open WR. might just make it my 3rd attempt)

Deadlift

450
500 (teen WR)
545 (open WR)

Damn dude!! Impressive numbers there - 1500 lb. total.

littleman19
08-02-2009, 05:11 PM
AWPC Meet Results (used all single ply gear)

Squat

501- easy opener
557- smoked! (teen WR)
601- miss-no attempt (open record- so pissed, i had my feet to far forward under the rack so when i tried to stand the weight up i couldn't. i was trying to get under the weight for like 20 seconds and the judge said to lower the lift one level. by that time, i was so tired i couldn't stabilize myself and stand the weight up so the judge told me not to take it.)

Bench

270- easy opener
320- no good (butt came up)
319- yeah baby!! (teen WR)
358- miss (4th attempt open WR- touch, flew up off the chest, miss groved a little half way up and the bar dip a bit. they took it before i finished the lift)

Deadlift

450- miss (flew up so quickly I fell back)
490- easy (teen WR + teen total WR - should have opened with this)
507- easy (open total WR. wanted 540 but decided to go light to guarentee open total WR)
541- miss- technicallity (i was quite upset over this one. open deadlift WR- destroyed the weight, freaking flew up. held it up for 2-3 seconds. judge started to say down but i put the weight down before he, i quote, "completely finished the command" i got red lighted. everyone was just like "ewwww". stupid mistake on my part i guess)

1383 (AAPF Teenage and Men's Classification ELITE total. APF Teenage ELITE total (dissapointed i didn't total at least 1400. goal for next meet: 1500 total)

5 AWPC Records :hello:

littleman19
08-15-2009, 11:56 AM
Life's been crazy. Just moved into the drom at Geogia Tech. Gonna have fun this semester as far as lifting goes. Maybe throw some cross-fit in and have some fun with all the intermural sports. There's a place to wrestle and a boxing ring in the rec-center :evillaugh:.

Saturday

Squats (raw)

135x6
225x6
275x4
315x2 (add belt)
365x2
405x2

Pullthroughs

80x10
90x10
100x20 (burnout)

BB Rows

120x8
140x8
170x10
170x10

DB Farmers Walks

110s x 80m
110s x 80m
110s x 75m (came 5m short)